Daily WOD

Tyler & Baylee

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

10 Alt V-ups

10 Single Arm KB Thrusters

7 Single Arm Ring Rows

Mobility

Child’s Pose

Lat Reach

Low Lunge

Metcon

Metcon (Time)

10 Rounds

24 DB S2OH (50/35)

1 Rope Climb
Target Time: sub 10

Time Cap: 14

STIMULUS and GOALS

How to Pace: GRIND! There is really no reason to stop on the workout, if you are comfortable with rope climbs. Sets are quick so look to establish the pace early and try to hold through. The goal should be to keep rounds sub 60 seconds.

How it should Feel: PAIN! If you want juice, then you can’t be afraid to squeeze some fruit. Transitions need to be aggressive with no loss of time.

WORKOUT STRATEGY & FLOW

S2OH: Unbroken! That’s all we have to say about that. Rotate the weight back and forth and breathe through the motion.

Rope Climbs: Use a big jump every time while and try to complete in 2-3 pulls. Suck it up and don’t get lazy staying in the chalk bucket to rest!

Weightlifting

Power Clean and Jerk (8 x 1 Hang Clean + 1 Clean + 1 Jerk)

Pause in receive of each for :02 for first 5 sets. Build across all sets.